10/09/2016
How to build strong, lean and fit body.
1.Train for muscle.
Lifting weights is more metabolically stressful so your body burns a much larger amount of calories post workout. In addition, you'll activate the production of hormones that burn fat and calm your appetite. Just lift, you'll be surprised with the result.
2. Don't cut the calories.
Starving is a big mistake. In order to preserve fuel stores, you'll burn less calories every day and trust me, one day you'll end up binging, like it's the last meal. Here's the rule - never eat less thann your BMR (base metabolic rate), i.e. the amount of calories your body burns while resting. Stop stressing out with all the diets you've heard. Bu****it. Instead, try the higher protein and lower carb approach - simply, eat more protein. Protein leads to a better release of hunger hormones.
3. FATisfy yourself.
Fat is the key. Fat gives a flavour to your food. Obviously not any kind of fat. This is the dietary fat, that is occures naturally in products (nuts, oils, milk products, fish...) Eliminating fat will make you eat more carbs. Women who have a higher intake of dietary fat have been shown to be leaner.
4. Switch the carbs.
No, you don't have to eliminate them completely, instead replace them with fruits, vegetables and grains that provide a steady insulin response, as the result you will keep your blood sugar levels under control. Fruit and veggies also contain fiber, which helps you feel fuller for longer. But try to eat your fruits in the first part of the day, while veggies fit perfectly for dinner time.
5. Start with your core.
Squats, deadlifts and pull-ups are hard work, but if you want to see results - they're the best. By building a strong core you can improve your overall fitness level. Core is the base for any other muscle group training. You will be impressed how much it helps with performing any other moves and exercises.
6. A little cardio goes a long way.
Strength training, nutrition, and cardio are the building blocks of athletic performance, but the key is the fine balance - don't diet too much or do excessive amounts of cardio; each of these elements should remain beneficial.
When you are lean, you will feel more confident about your body. Good nutrition, self-discipline and a smart training program will make a huge difference. And ther's no way back. Challenge yourself, grow your potential, be the best you can be.
